Vitamin C is an essential nutrient that plays vital role in maintaining the health of the body’s connective tissue as well as acting as potent antioxidant for neutralizing free radicals. According to Food and Nutrition Board at the Institute of Medicine, the RDA of vitamin c foods on a daily basis with men is 90mg and women is 75mg daily. Take a look at Top 10 Vitamin C Rich Foods List, Vitamin C deficiency Symptoms and Health benefits of Vitamin C.
Vitamin C deficiency Symptoms
- Severe vitamin C deficiency can cause Scurvy
- Spots that look like tiny, red-blue bruises on your skin
- Easy bruising
- Bleeding gums
- Poor wound healing
- Muscle and Joint Pains
- Dry or splitting hair and Nails
- Frequent Nosebleeds
Vitamin C Rich Foods List
The following is Vitamin C Rich Foods List. Ensure you stock these foods high in Vitamin C and include them in your diet to help your immune system deal with damaging substances in the body.
|Foods||Vitamin C in 100g|
|Yellow Bell Peppers||183.5mg (306% DV)|
|Guavas||228.3mg (381% DV)|
|Kale||120mg (200% DV)|
|Kiwifruit||92.7mg (155% DV)|
|Broccoli||89.2mg (149% DV)|
|Strawberries||58.8mg (98% DV)|
|Oranges||53.2mg (89% DV)|
|Cooked Tomatoes||22.8mg (38% DV)|
|Peas||60mg (100% DV)|
|Papayas||60.9mg (102% DV)|
Health Benefits of Vitamin C
Healthy Immune Function
Eating foods high in Vitamin C stimulates the production of white blood cells, protects them from oxidative damage, and helps your immune system deal with damaging substances in the body.
Vitamin C foods helps your body maintain healthy tissues, thereby boosting up immunity and protects the body from infections like cough and cold. It aids in the absorption of Iron.
Promotes Skin health
Vitamin C Rich Foods intake is associated to effect oxidative damage caused by pollution, stress, or poor diet. It helps in delaying ageing, appearance of wrinkles and skin dryness. Vitamin C intake also prevents cell damage and reduces the risk of certain cancers & chronic disease.
Reduced risk of strokes
A study featured in American Journal of Clinical Nutrition claimed that people with adequate levels of vitamin C in their blood had 50% reduced risk of strokes.
With several of Health Benefits of Vitamin C, don’t forget to stock up on these Vitamin C Rich Foods such as bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.